Case study 2 Susan is a 55-year-old overweight teacher who is training to hike the Grand Canyon with her 17-year-old daughter and a guide. She is 5 ′ 2 ″ and 180 pounds (body mass index [BMI] 32.9 kg/m 2 ). She has hired you to help her get in shape for this adventure. The trip is planned for late September, which is about 3 months from now. 147 Susan anticipates that the 9.3-mile trail down will take about 6 hours and the return up about 9 hours. She plans to complete the trek over a 3-day period. Susan’s calorie needs are about 1,800 calories per day.

Nutrition Recommendation Before Exercise

1. For which workouts should Susan consider developing a pre-exercise nutrition strategy? Why?

Nutrition Recommendation During Exercise

1.For which workouts should Susan consider a during-exercise nutrition strategy? Why?

2. You notice that Susan drinks a bottle of Gatorade during each of her stair-climbing workouts. Do you think that this will improve her performance? What are some potential negative consequences? How would you best communicate this information to her?

Nutrition Recommendation After Exercise

3. What would be the best post-exercise replenishment plan for Susan? Why?

Answers:

Ans 1) Susan needs to take pre-nutrition strategy before doing some fat burning workouts like :-

Cardio, Circuit training, elliptical training, cycling, boxing etc...

The reason why pre workout startegy is so necessary because it helps your energy. The pre workout meal you take play a very important role in building your energy in your body. Its like a petrol or fuel that refills you with all the required energy for your workout. You know, for example banana's before your workout gives you sufficient energy for about 2 hours. Ceratine is a very important element to be taken before your workout sessions. It is an element which helps in providing more ATP's in your body, and as you know more ATP's in the sense more amount of energy.

Ans 1 ) Well, while doing an intense workout, Susan needs to eat in between her workouts. Workouts like :-

Weight lifting, Burpees etc are some workouts in which the during workout nutrition is very necessary. The reason why Susan needs to take a during workout nutrient strategy is because, it gives the body a quick energy to continue your workout efficiently. During the given workouts Susan's body burns lot of carbohydrates which are required by the muscles. So, in order to recover the carbohydrates the intake of nutrition between the workouts is very necessary. Fruits and some fluids containing potassium and sodium as electrolites can do the job.

Ans 2)  Yes ofcourse, Gatorade helps to improve the performance of Susan. In some study aiming to conclude that which drink is better to improve the performance of the people who workout. The study was between gatorade and mineralized water, gatorade won. Gatorade improves Susan's endurance in a short period of time.

The negative consequences are these :-

* It leads to gain more weight.

* Though it gives us energy, it contains more amounts of carbohydrates which leads to more sugar content.

* There is a risk of Diabetes if taken more.

Considering Susan's needs and the negative consequences, what I suggest is that Susan should not take gatorade. The reason is that gatorage contains lots of sugar in it and it may also increase Susan's weight. The goal is to become fit for the trek but not to become an athlete as gatorde is only used by athletes.

Ans 3) Susan needs to eat foods containing carbohydrates and proteins just after her workout session. Food like fruits, vegetables and low fat milk can do the job in the post workout replenishment nutrition. The reason is that carbs help in restoring Susan's energy and increases her energy levels. Make sure that Susan takes her post excercise replenishment plan before 45 minutes after her workout.